Tips for a Longer Life

Based on the Okinawan experience, it can be safely said that the aging process is influenced by a variety of genetic, environmental and lifestyle factors. While we can't control for all of these, there are a lot of things we can do to increase our chances of living longer. 

Following are some factors that can help contribute to a longer life: 

Stay active – exercise not only helps keep body fat levels down, it also keeps the brain active. A US study of 6,000 women aged 65 yrs and above, found that those who were active tended to retain their cognitive function better than those who were sedentary. Increased cardiovascular fitness appears to be linked to better brain function. 

Watch those calories – while a severe reduction in calories is not advised if you are normal weight or underweight, try to concentrate on wholesome foods like fruit, vegetables and whole grains, and aim to keep off those kilos that come creeping up with age. Watch that serving sizes don't get too big and make sure you offset your calorie intake by being active. If you are overweight, it's a good idea to drop the excess kilos through a healthy diet and exercise plan. 

Load up on fruits and vegetables – the more brightly coloured the better. Fruits and vegetables are rich sources of bioflavenoids and other antioxidants which are known to help neutralise free radicals. They are also low in fat and provide dietary fibre. Aim for a minimum of five servings of fruits and vegetables daily and make sure you get lots of variety. 

Choose the good fats – studies in populations that live longer in both Europe and Japan,  show that their diets tend to be low in saturated fats (the type that raise cholesterol). Instead choose moderate amounts of monounsaturated fats (olive oil, canola oil, fatty fish, nuts, seeds, flax). Choose fish two to three times a week. 

Get enough sleep – a lack of sleep increases the risk of obesity and it can affect metabolism and hormone production. Aim for 7-8 hours a night. 

Moderate alcohol – high alcohol intakes are linked to increased body weight and other health issues including certain cancers. If you drink alcohol, limit it to just one to two drinks daily and aim for 1-2 alcohol-free days a week.  

De-stress – whatever works for you. Meditation, yoga, religion, a simple cup of tea or a walk in a garden.  

Don't smoke – smoking is linked to an increased risk of cancers, heart disease and stroke.

Life Expectancies in Selected Countries, 2005

(Sourced from WHO World Health Statistics 2007)

Country	Life Expectancy for Men	Life Expectancy for Women
Japan	79	86
Australia	79	84
Sweden	79	83
Italy	78	84
Greece	77	82
Selected Asian Countries (Alphabetical Order)
China	71	74
India	62	64
Indonesia	66	69
Malaysia	69	74
Philippines	64	71
Republic of Korea	75	82
Singapore	78	82
Thailand	67	73